tip: 365 GARBANZO BEANS

Normally I wouldn't recommend anything that comes in a can.  The reason being that most canned items are loaded with sodium because they are meant to last a long time on the shelf.  HOWEVER, the 365 Brand made by Whole Foods has their own line of canned beans that has no added salt!  Check it out...

As you can see on the nutritional panel there is only 10mg of sodium per serving.  Most canned beans have anywhere from 200mg - 400mg per serving!  I could bloat and have a heart attack just thinking about it!

Beans are a great source of protein, especially if you are vegetarian.  But they can be time consuming to make, so that's why these canned beans are such a good find.  Just pop open the can and you're ready (although I do like to run them under some water before I eat them).  They are a great addition to a salad, they are perfect for making hummus, and they can even add thickness to a soup or sauce (recipes to come!).

Bonus, they are only $0.99!

GTBB,
Bad Joan

recipe: OAT ALMOND PANCAKES WITH STRAWBERRY DATE SYRUP

I love pancakes.  Who doesn't?!  But they are just basically all white flour which isn't the best thing for you.  So I took a traditional pancake recipe (you can see it here) and turned into a healthy treat that is equally delicious but has nutrional value!  I substituted oat and almond flour for white flour and made a topping from fresh strawberries and dates that has a syrup-like quality.  Check it out...

INGREDIENTS:

• 1 cup oat flour
• 1/2 cup almond flour
• 3 1/2 teaspoons baking powder
• 1 teaspoon salt
• 1 tablespoon white sugar
• 1 1/4 cups milk
• 1 egg
• 3 tablespoons butter, melted
• 12 strawberries
• 4 medjool dates

INSTRUCTIONS:
In a large bowl, sift together the flour, baking powder, salt and sugar. Make a well in the center and pour in the milk, egg and melted butter; mix until smooth.

Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.

Makes approximately 8 pancakes.

To make the "syrup" simply remove stems from strawberries and place in them in a blender. Then remove pits and as much skin as you can from the dates and place those in the blender as well. Blend them together until smooth and you have a sticky, sweet and totally healthy pancake topping!

GTBB,
Bad Joan

recipe: RAISIN CURRY CHICKEN

This is a simple and flavorful recipe that is mainly made up of items that you probably already have left over in your refrigerator!  Check it out...

 

 

INGREDIENTS:

• 2 - 3 lb chicken cut into 1/8ths
• 3 roma tomatoes
• 1/2 red onion
• 1 garlic clove
• 3 fresh mint leaves
• 1/4 cup raisins
• 1/4 teaspoon chili powder
• 1/4 teaspoon ground cumin
• 1/2 teaspoon fresh grated ginger
• 1 tablespoon extra virgin olive oil
• dash of turmeric
• salt and pepper
• wedge of lemon

 

INSTRUCTIONS:
Preheat oven to 375.

Wash chicken and place in a large baking dish.    (I like to take a tiny bit of extra virgin olive oil, coarse salt, and turmeric and rub them directly on the chicken before I do anything else.  I find that this makes the meat extra tender and fall off the bone.  This is optional step and this amount of olive oil and salt would be in addition to the amounts listed above.)

Chop tomatoes, onions and garlic and place in a large mixing bowl.  Finely chop the mint leaves and add to the bowl.  Add the rest of the ingredients to the bowl and mix.  Pour the mixture over the chicken.

Cover the baking dish tightly with foil.  Place in the oven.  (Placing the foil over the baking dish will help to lock in moisture and flavor.  If you want the chicken to brown a little and the skin to be a little bit crispy you can remove the foil for the last 20 to 30 minutes of cook time.)

Cook times will vary on how large your chicken is.  It is recommended to cook a chicken for about half an hour per pound.  So if you have a 3 lb chicken then you should bake it for approximately 1 1/2 hours.
If you are cooking for one, then this is the perfect thing to make on Sunday and eat all week.  Just store the cooked chicken in the refrigerator in some sort of sealed container or in a dish cover with foil or plastic wrap.  It will be good to eat for about 4 days.  You can reheat the chicken and eat it on its own or pull the meat off the bone and use it in a sandwich or salad. 

You can also use the meat along with the curry mix and serve it over rice, as seen here!

GTBB,
Bad Joan

 

recipe: ORANGE CUPCAKES

This recipe came about when a friend gave me a ton of extra oranges from her tree.  I went online to find recipes that used fresh oranges and came across a muffin recipe.  I modified it a bit and turned into a chocolate and orange treat!  Check it out...

INGREDIENTS:

• 2 oranges - 1 large and 1 small (I like to use naval oranges)
• 1 egg
• 1/4 teaspoon vanilla
• 1/2 cup sweet unsalted butter
• 1 3/4 cups all purpose flour
• 3/4 cup white sugar
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1/4 teaspoon salt
• 1/2 cup dark chocolate chips
• Nutella for frosting

INSTRUCTIONS:
Preheat oven to 350.  Grease a muffin pan with regular butter (or if you prefer you can use cupcake liners).

Peel the large orange and put in the blender.  Keep the peel on the small orange, cut into quarters and place in the blender (yes, keep the skin on but be sure to remove any stem or seeds).  Blend until smooth.

Add egg, vanilla and butter into blender and blend until smooth.

In a large mixing bowl combine dry ingredients: flour, sugar, baking soda, baking powder and salt. 

Take blended mixture and pour it all on top of the dry mixture and combine everything together with a spoon.  Add chocolate chips and continue to mix.

Pour mixture evenly into muffin/cupcake cups.

Bake for 20 minutes.  Remove.  Cool.  Frost with Nutella.  Serve!

PS - If you are cooking for one I recommend freezing them when they are fresh.  They will keep for a month or so.  This is obviously a great dessert but it also makes a yummy breakfast or afternoon snack!

GTBB,
Bad Joan

recipe: CHAMPAGNE OREGANO ORANGE CHICKEN AND POTATOES

I actually made this recipe when I found myself with left over mimosa ingredients one Sunday!  My philosophy is, "waste not, want not."  The blend of champagne, oranges and oregano gives a unique taste that is sweet and savory at the same time.  And with the addition of the potatoes you have an instant meal!  Check it out...

 

 

 

 

INGREDIENTS:

• 2 - 3 lb chicken cut into 1/8ths
• 3 red skin potatoes
• 1 sweet onion
• 2 cloves garlic
• 1/2 cup champagne
• 2 small oranges
• 1/4 cup extra virgin olive oil
• 1 1/2 teaspoons coarse salt
• 1/4 teaspoon black pepper
• 1 tablespoon fresh oregano

INSTRUCTIONS:
Preheat oven to 375.

Wash chicken and place in a large baking dish.  (I like to take a tiny bit of extra virgin olive oil and coarse salt and rub it directly on the chicken before I do anything else.  I find that this makes the meat extra tender and fall off the bone.  This is optional step and this amount of olive oil and salt would be in addition to the amounts listed above.)

Cut potatoes into cubes and place in baking dish with the chicken.  Cut onions into bite size pieces and place in baking dish (I like to spread the onion evenly over the chicken and potatoes.  I cut them into bit size pieces because they are delicious to eat along with everything else once they've cooked!).

Chop the garlic.  Peel the orange.  Place both in the blender.  Add champagne, olive oil, salt and pepper to the blender.  Blend all the items together.  Pour this "sauce" over the chicken, onions and potatoes. 

Sprinkle the oregano over everything. 

Cover the baking dish tightly with foil.  Place in the oven.  (Placing the foil over the baking dish will help to lock in moisture and flavor.  If you want the chicken to brown a little and the skin to be a little bit crispy you can remove the foil for the last 20 to 30 minutes of cook time.)

Cook times will vary on how large your chicken is.  It is recommended to cook a chicken for about half an hour per pound.  So if you have a 3 lb chicken then you should bake it for approximately 1 1/2 hours.


If you are cooking for one, then this is the perfect thing to make on Sunday and eat all week.  Just store the cooked chicken in the refrigerator in some sort of sealed container or in a dish cover with foil or plastic wrap.  It will be good to eat for about 4 days.  To give you some ideas, here is how I usually divide the chicken over the course of the week:

• 1st night - I eat a breast and a bunch of potatoes.
• Next morning - I reheat the rest of the potatoes and have them with an egg for breakfast.
• Lunch - Use the leg and thigh for sandwich meat.  I take the skin off and break up the meat into small pieces, use some sprouted grain bread, add avocado or tomato if I have it, and mustard and mayo.
• One more lunch or dinner during the week - I eat the other breast and the wings.
• One last lunch or dinner during the week - I will either make another sandwich from the remaining leg and thigh or I will add them to a salad for protein.

 

Just because you are a single gal (or guy) doesn't mean you can't make a gorgeous, healthy dish.  You just have to get creative with how you eat it!


GTBB,
Bad Joan

 

recipe: SHALLOT YOGURT

It might not sound that exciting but this dish is a real crowd pleaser!  I discovered this dip when I worked at a Los Angeles restaurant called Axe a few years back (PS - if you are in LA or visiting any time soon you should definitely eat at Axe, it is incredible!).  This dip has been a favorite snack of mine ever since and everyone I have ever made it for absolutely loves it.  Plus, it is so simple to make and it's full of calcium; it's a win/win!  Check it out...

INGREDIENTS:

• 1 24 oz container of plain yogurt (I prefer to get Greek or European style yogurt)
• 1 large shallot

INSTRUCTIONS:

Place a colander inside a large bowl.  Line the colander with a paper towel.  Scoop the yogurt onto the paper towel and place the bowl in the refrigerator overnight, uncovered.  This process drains any excess liquid from the yogurt making it very thick.

Scoop the thick yogurt into a container and put aside.

Peel the shallot, chop very fine and add to the yogurt.  Mix.

That's it, your done!  Now you can spread the mix on crackers or bread, or just eat it plain.  Since it is nice and thick sometimes I will even spread it on a bagel instead of cream cheese.  Trust me, it's beyond delicious! 

GTBB,
Bad Joan

recipe: TURKEY BURGERS

Turkey burgers are a great alternative to beef burgers, or even if you eat read meat they are a delicious and filling source of protein.  Most people add some type of bbq sauce or ketchup to their burgers.  But since those sauces are made from mainly salt, sugar and artificial ingredients I decided to make mine with a sauce substitute that is actually good for you!  Check it out...

INGREDIENTS:

• 1 1/4 lbs ground turkey (I prefer dark meat but light meat will work)
• 1/2 onion
• 2 cloves of garlic
• 2 teaspoons of fresh cilantro, finely chopped
• 1 small carrot
• 2 large medjool dates
• 1 slice sprouted grain toast
• 1 egg
• salt and pepper to taste

INSTRUCTIONS:

Place ground turkey in a large mixing bowl and put aside.

Chop onions, garlic and cilantro and lightly saute in a pan with some extra virgin olive oil.  Saute until onions are clear.  (This is a little trick my friend Candice taught me; it makes the onions and garlic tender which ultimately makes the final burger more tender.  Thanks Candice!).  Add the saute to the ground turkey.

Shred the carrots.  Remove skin from dates and pull apart into small pieces.  Place both in a bowl and blend with a hand blender.  (You can use a regular blender if you don't have a hand blender, but since this is a small amount of food it is easier to blend with a small hand blender.)  Blend as smooth as you can, it won't be perfectly smooth, and add to ground turkey.

Toast the bread until crisp.  Crumble the toast into fine bread crumbs.  Place crumbs in a separate bowl and add a bit of water let the crumbs absorb it.  I like to add 1 or 2 spoonfuls or until bread is lightly saturated.  Add crumbs to ground turkey.

Add egg, plus a dash of salt and pepper to the ground turkey and mix with your hands until everything is evenly distributed.  Patties should be about 1 handful each.  Grill and serve!

Makes 7 - 8 patties.

*If you're cooking for 1 you can eat these patties in creative ways all week.  I like to cut up a patty and add it to a salad for protein.  I also like to make turkey burger pitas; use a whole grain pita, sliced avocado and tomato and you've got a delicious lunch!

GTBB,
Bad Joan